Tuna with mustard on rice cakes with cucumber.
- Ready in5 minutes
- Serves1
Ingredients
- 80 g tuna, canned in water (drained)
- 2 cakes rice cakes
- 1 tsp mustard
- 50 g cucumber
Method
- Drain the tuna and mix it with the mustard and black pepper.
- Spoon it onto the rice cakes and top with sliced cucumber.
What this plate gives you
Canned tuna in water is about 25 g of protein per 100 g for almost no fat, so 80 g on two rice cakes is a 22 g snack at 173 calories, under 9 percent of a 2,000-calorie day, with 1 g of fat. The mustard does the work mayonnaise would do for 5 calories instead of 90. It is the highest-protein snack in the library after the shakes, and it comes from a cupboard.
Swaps
- A spoon of Greek yoghurt with the mustard: about 3 g more protein.
- Canned salmon: a little more fat.
- Wholegrain crackers: about 3 g more fibre.
Keeping it
An opened can keeps in a covered container in the fridge for two days. Put it on the rice cakes when you eat.
